This is a Long Course Triathlon swim training plan for the Build phase, lasting 16 weeks. This plan is designed for athletes with a CSS/100m result of 1:45-2:00 who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 1 hour and the maximum volume per week is 4 hours. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2

1:00:00

2500m

ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good technique while swimming. Throughout this session aim to hold good technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both back and breast stroke to help open your muscles and use them in different way to front crawl.
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Warm Up:
10 Sink downs (Drill)
100m F/C – Easy
50m Back Stroke
50m Breast Stroke
-
3x:
-
100m 50m Side Kick, 50m F/C, with Fins
---------------
Main Set:
All as CSS/100m+5 seconds with a CSS/25m as recovery.
-
3x600m
---------------
Cool Down:
200m Mixed Stroke
Upper body stretching

Sample Day 4

1:00:00

2500m

SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
---------------
Warm Up:
200m F/C
100m Mixed Stroke alternating Backstroke and Breaststroke
4x50m (10seconds recovery)
#1: 25m Fly/Fly Drill*, 25m Back Stroke
#2: 25m Back Stoke, 25m Breast Stroke
#3: 25m Breast Stroke, 25m F/C
#4: 25m F/C, 25m Fly/Fly Drill*
* If you really cannot do fly (give it a go...!) Then do Fly drill (alternating your hands with a dolphin kick. Otherwise, just do F/C.
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Main Set:
6x100m @CSS/100m (CSS/25m recovery)
2x200m @CSS/100m (CSS/25m recovery)
2x400m @CSS/100m (CSS/25m recovery)
---------------
Cool Down:
200m Mixed Stroke Cool Down

Sample Day 5

1:00:00

2100m

30TSS

SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.---------------Warm Up:500m Own choice---------------Main Set:6x50m with 15 seconds recovery.Increasing the stroke rate by 2 SPM every length–––6x50m, 15 seconds recovery, with bands6x50m, 15 seconds recovery with bands and paddles––––––6x50m, 15 seconds recovery, as 25m of water polo drill, 25m easy swimming–––200m Straight swimming focussing on rhythm, looking to develop more ‘umph’ during the extension. Use your entire body to make the stroke rather than just your arms.---------------Cool Down:200m mixed stroke cool down.

Sample Day 6

1:00:00

2100m

70TSS

SPEED SET

The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store.
"Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything!
Without further ado, let the fun begin!
---------------
Warm Up:
300m Mixed stroke, 10 seconds recovery
2x100m building each 25m, 10 seconds recovery
---------------
Main Set:
3x200m fast, CSS/100m recovery
200m easy swimming
3x200m fast, CSS/100m recovery
---------------
Cool Down:
200m Mixed stroke recovery

Sample Day 9

1:00:00

2500m

SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
---------------
Warm Up:
200m F/C
100m Mixed Stroke alternating Backstroke and Breaststroke
4x50m (10seconds recovery)
#1: 25m Fly/Fly Drill*, 25m Back Stroke
#2: 25m Back Stoke, 25m Breast Stroke
#3: 25m Breast Stroke, 25m F/C
#4: 25m F/C, 25m Fly/Fly Drill*
* If you really cannot do fly (give it a go...!) Then do Fly drill (alternating your hands with a dolphin kick. Otherwise, just do F/C.
---------------
Main Set:
6x100m @CSS/100m (CSS/25m recovery)
600m @CSS/100m (CSS/50m recovery)
2x300m @CSS/100m (CSS/25m recovery)
---------------
Cool Down:
200m Mixed Stroke Cool Down

Sample Day 11

1:00:00

2100m

70TSS

SPEED SET

The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store.
"Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything!
Without further ado, let the fun begin!
---------------
Warm Up:
300m Mixed stroke, 10 seconds recovery
2x100m building each 25m, 10 seconds recovery
---------------
Main Set:
400m best effort, CSS/200m as recovery
2x200m best effort, CSS/150m as recovery
4x100m best effort, CSS/100m as recovery
4x50m best effort, CSS/100m as recovery
---------------
Cool Down:
200m Mixed stroke recovery

Sample Day 12

1:00:00

2500m

ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl.
---------------
Warm Up:
10 Sink downs (Drill)
100m F/C – Easy
50m Backstroke
50m Breaststroke
-
3x:
-
100m 50m Side Kick, 50m F/C, with Fins
---------------
Main Set:
All as CSS/100m+5 seconds with a CSS/25m as recovery.
-
2x:
-
2x400m
2x50m as CSS/100 -3 seconds (@1:30 mins)
---------------
Cool Down:
200m Mixed Stroke
Upper body stretching